5 minute elliptical warm up, strength training for 30 minutes. Came home and ran a little over 7 on the river trail. Had to do a but of true off roading in the dirt... they are cutting down old or dead trees and there is some machinery and huge branches on the path. So darn near a true trail run in dirt and uneven surfaces. Wowza! Kept it easy the first 4 miles, dropped the pace by 40-seconds the last 3. Legs felt really good. | 